WED CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 5 MIN STRETCHING WARM UP 2 RDS 10/15 CAL BIKE 20 DUBS WOD 18 MIN AMRAP 24 DUBS 12 FRONT RACK LUNGES55/75 6 TOES TO BAR

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRETCHING WARM UP 200 MT JOG 5 PUSH UPS 5 GOOD MORNING 10 AIR SQUATS WOD 800 MT RUN 15 D/L 135/185 3 RDS OF CINDY( 5 PULL UPS, 10 PUSH UPS,15 AIR

MONDAY CrossFit Hardcore Warm-up PUSH JERK (1) 1-1-1-1-1-1-1 Metcon (Time) 5 RDS 10 POWER CLEANS 95/135 10 PUSH JERK SUICIDE RUN

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 6 RDS 12 PULL UPS 6 BURPEES 12 POWER SNATCHES 65/95 6 DB THRUSTERS 200 MT RUN

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRETCHING CORE 50 SIT UPS 25 V-UPS 25 HOLLOW ROCKS WOD 21-18-15-12-9-6-3 POWER CLEANS WALL BALLS RX 65/95 RX+95/135

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) TEAMS OF 3 120 CAL ON THE BIKE ( SWITCH EVERY 10 CAL) WOD 4 RDS 400MT RUN 12 OHS 55/75 24 KB SWINGS 35/55